Corn Sweet (Raw)vsSquash Winter (Raw)
Corn Sweet (Raw) has 86 calories and 3.3g protein per 100g. Squash Winter (Raw) has 45 calories and 1.0g protein per 100g Corn Sweet (Raw) has more protein, Squash Winter (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Corn Sweet (Raw) vs Squash Winter (Raw)
Go with Squash Winter (Raw) at just 45 kcal per 100g — 48% fewer calories.
Corn Sweet (Raw) will keep you satisfied longer with 2g fiber, 3.3g protein — fat and protein slow digestion while fiber adds bulk.
Corn Sweet (Raw) with 18.7g of carbs per 100g provides fast-acting energy — great before a workout.
Squash Winter (Raw) provides 352mg of potassium per 100g — important for muscle function and hydration.
Squash Winter (Raw) delivers 21mg of vitamin C per 100g — great for immune function and skin health.
Squash Winter (Raw) edges ahead overall with less sugar, more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Corn Sweet Yellow | Squash Winter Butternut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 86kcal4% | 45kcal2% | +41kcal |
| Protein | 3.3g7% | 1.0g2% | +2.3g |
| Total Fat | 1.4g2% | 0.10g0% | +1.3g |
| Saturated Fat | 0.33g2% | <0.1g0% | +0.30g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 19g7% | 12g4% | +7.0g |
| Dietary Fiber | 2.0g7% | 2.0g7% | — |
| Sugars | 6.3g | 2.2g | +4.1g |
| ✨Vitamins | |||
| Vitamin A | 9.0mcg1% | 532mcg59% | <0.1mcg |
| Vitamin C | 6.8mg8% | 21mg23% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 1.4mg10% | <0.1mg |
| Vitamin K | 0.30mcg0% | 1.1mcg1% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | 0.15mg9% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 42mcg11% | 27mcg7% | +15mcg |
| Thiamin (B1) | 0.15mg13% | 0.10mg8% | +<0.1mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 1.8mg11% | 1.2mg8% | +0.57mg |
| 🔶Minerals | |||
| Sodium | 15mg1% | 4.0mg0% | +11mg |
| Calcium | 2.0mg0% | 48mg4% | <0.1mg |
| Iron | 0.52mg3% | 0.70mg4% | <0.1mg |
| Potassium | 270mg6% | 352mg7% | <0.1mg |
| Phosphorus | 89mg7% | 33mg3% | +56mg |
| Magnesium | 37mg9% | 34mg8% | +3.0mg |
| Zinc | 0.46mg4% | 0.15mg1% | +0.31mg |
| Copper | <0.1mg6% | <0.1mg8% | <0.1mg |
| Manganese | 0.16mg7% | 0.20mg9% | <0.1mg |
| Selenium | 0.60mcg1% | 0.50mcg1% | +<0.1mcg |
🔬Nutritional Analysis
Calories: Squash Winter (Raw) is significantly lower in calories at just 45 kcal per 100g compared to 86 kcal for Corn Sweet (Raw) — that's 91% fewer calories, making Squash Winter (Raw) the better choice for calorie-conscious diets.
Protein: Corn Sweet (Raw) provides more protein with 3.27g versus 1g per 100g. In terms of protein-to-calorie efficiency, Corn Sweet (Raw) offers better value for building and maintaining muscle.
Fat: Squash Winter (Raw) is the leaner option with 0.1g of total fat per 100g compared to 1.35g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Squash Winter (Raw): 532mcg vs 9mcg), Vitamin E (Squash Winter (Raw): 1.44mg vs 0.07mg), Vitamin K (Squash Winter (Raw): 1.1mcg vs 0.3mcg).
Key Minerals: Notable mineral differences include Calcium (Squash Winter (Raw): 48mg vs 2mg), Sodium (Corn Sweet (Raw): 15mg vs 4mg), Zinc (Corn Sweet (Raw): 0.46mg vs 0.15mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Corn Sweet (Raw) or Squash Winter (Raw)?
- Corn Sweet (Raw) has more protein with 3.27g per 100g compared to 1g for Squash Winter (Raw).
- Which is lower in calories, Corn Sweet (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) is lower in calories with 45 kcal per 100g versus 86 kcal.
- Is Corn Sweet (Raw) or Squash Winter (Raw) healthier?
- It depends on your goals. Corn Sweet (Raw) has 86 calories and 3.27g protein per 100g, while Squash Winter (Raw) has 45 calories and 1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Corn Sweet (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 1.35g.
- Which has more fiber, Corn Sweet (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) has more fiber with 2g per 100g compared to 2g.